> Documentation index: https://momentum.atlasapps.us/docs/llms.txt
> Canonical page: https://momentum.atlasapps.us/docs/workouts/build-strength-workout

# Build a strength workout

A useful strength workout starts with a clear plan. Open **Plan** to shape each
exercise, set, target, load, and rest period before you train, then use **Review
Workout** to return the draft to the surrounding Plan or scheduling review.

## Build before you train

Use Momentum on an iPhone or iPad. You do not need a Momentum account or Apple
Health access to author the workout.

For this calendar entry, choose today or a future date inside an active
training plan. A paused plan cannot receive the workout. If **Schedule
Unavailable** appears, choose a date inside an active plan.

This guide covers rep-based sets in the authoring flow. **Review Workout**
does not start or record a performed workout.

## Shape each exercise and set

Start with the day and a name you will recognize. Then build each exercise
around the work you intend to do. Target and load labels matter because
exercises do not all measure work in the same way.

### Start the draft

1. Open **Plan**.
2. Select the day for the workout.
3. Open **Add**.
4. Select **Schedule Workout**.
5. Choose the training plan if Momentum offers more than one.
6. Select **Strength**.
7. In **Build Workout**, tap **Workout Name**.
8. Enter a name for the workout.

### Add an exercise

9. Tap **Add Exercise**.
10. Enter an exercise name in **Search exercises**.
11. Select the exercise.
12. On the exercise detail, tap **Add Exercise**.

Warm-up and working sets have different jobs, so Momentum keeps those roles
separate. Shape each role around the work you plan to do.

### Set the target, load, and rest

13. Select an existing **Working Set** to open **Set**.
14. Select the planned **Reps**.
15. Select the planned load with the control shown for the exercise.

Read the load label before choosing a value. These meanings are not
interchangeable:

- **Total load** is the combined load for the set.
- **Load per implement** is the load for each dumbbell or other implement. Use
  **Implements** when the exercise lets you choose one or two.
- **Weight stack** is the selected machine or cable stack value.
- **Load style** distinguishes bodyweight, **Added load**, and **Assistance**.
  Bodyweight is not entered as external load.
- **Each side** means the target applies separately to each side.

An exercise without external load does not need a load value.

16. Open the checkmark menu labeled **Save Changes**.
17. Select **Save This Set**.
18. To add another set, tap **Add Set**.
19. Select **Warm-up Set** or **Working Set**.
20. Select the new set to open **Set**.
21. Repeat the target and load steps for the new set.
22. Repeat the set steps until the exercise has the planned warm-up and working
    sets.

Rest is part of the exercise prescription, not one setting for the entire
workout.

23. Tap **Rest Between Sets**.
24. Select the rest duration for that exercise.
25. In the exercise set list, tap **Add Exercise** to confirm the new exercise.
26. Repeat the exercise steps until the workout structure is complete.
27. Tap **Review Workout**.

## Review the workout as a whole

The workout draft now has an authored name, an estimated duration, ordered
exercises, planned warm-up and working sets, and per-exercise rest. **Review
Workout** returns the draft to the surrounding Plan or scheduling review, where
you can finish that task.

## Planned now, recorded later

The duration is an estimate, not a measurement. It can change when you add or
remove sets or change rest.

Available load controls depend on the selected exercise. A bodyweight
exercise does not treat your bodyweight as an entered external load.

The values in the builder are planned prescriptions. They do not become
recorded results unless you later perform and record the workout.

## Put the workout in context

- [Understand Momentum's training structure](../concepts/training-structure.md)